Just finding yourself a quiet and comfortable space to lie down for this breathing practice that is designed to leave you feeling calm,
Grounded and gently awake.
Just allowing yourself to be comfortable so if you have a tight lower back and hamstrings you might want to put a cushion or pillow underneath your knees.
If you have a tight neck and shoulders you might want a small pillow underneath your head.
Bringing the arms slightly away from the body,
Palms face up.
Just allowing the whole body to soften and relax.
And just softening the centres of the soles of your feet.
Softening the palms of your hands.
Feeling the shoulders relax and soften.
Feeling the hips and the pelvic floor relax and soften.
Softening the lower belly,
The lower back and the whole spine.
Feeling the jaw relax,
Tongue relax.
Whole front body is relaxed.
Whole back body is relaxed.
Feeling the whole body relax.
Gently bring your hands onto your belly.
Thumbs touch each other,
Index fingers touch each other.
Just making a triangle around your navel.
And do whatever you need to do to keep the elbows supported so that you can relax the shoulders.
Just allowing the whole body to completely let go,
To feel supported.
And start to bring your attention to your breath.
Just noticing this smooth,
Silent breath in through the nose and out through the nose.
And then start to guide this breath down into your belly,
Underneath your hands.
As you exhale you'll feel your hands soften and your belly soften.
As you inhale you'll feel the hands rise and the belly expand and lift.
Just slowing the breath way down.
Gentle smooth long breaths in through the nose,
Out through the nose.
As you inhale really expand your belly without force.
Just gently expand your belly in all directions.
As you exhale feel the skin softening and everything relaxing.
Beautiful continue to expand the belly in all directions to feel how the hands are rising as you inhale and softening as you exhale.
Continuing to make a smooth even breath in full extension of the belly without force.
Smooth breath out.
Very powerful effect on the body.
As you start to use this breath to balance the nervous system to switch off the stress response to come into rest and digest.
Just continue to find that smooth quiet breath into the belly.
Gently massaging the organs,
Turning the digestive system back on.
Using your ability to feel calm,
Relaxed and to sleep.
Deep sleep.
Lowering blood pressure and heart rate.
As you breathe in in your next inhale find a gentle inner smile.
Bring that smile down into your belly.
As you exhale continuing to smile.
Inhaling with a gentle smile.
As you exhale just releasing any stress,
Tension,
Worry,
Thoughts,
Emotions.
Beautiful one more time inhale.
Bright sunshine smile into your belly,
Into your organs,
Healing energy.
And from your organs just releasing any old stresses,
Tiredness,
Old emotions.
Beautiful one more breath here.
Just stay as you are but let go of the breath,
Let everything relax.
Just continue to relax the shoulders,
The head and neck,
The hips,
The legs,
The feet and the belly.
Just becoming completely motionless,
No effort whatsoever.
Just resetting your whole nervous system.
Keep one hand on your belly,
Bring the other hand to the chest,
Just lightly resting it on the upper chest.
We are going to find the full yogic breath which balances the nervous system.
So we are going to exhale everything out together and breathing in through the nose,
Feel the belly,
Then the ribs,
Then the chest,
Lift and expand.
Breathing smoothly out through the nose,
Soften the chest,
The ribs and the belly.
Breathing with a gentle smile into the belly,
Ribs,
Chest,
Upper chest.
Smoothly exhaling,
Softening the chest,
Ribs and belly.
Exhaling to a count of four,
Three,
Two,
One.
Exhaling four,
Three,
Two,
One.
Inhaling belly,
Ribs,
Chest,
Back of the chest,
Full torso expanding.
Exhaling four,
Three,
Two,
One.
Inhaling with a smile,
Four,
Three,
Two,
One.
Exhaling four,
Three,
Two,
One.
See how smooth you can make that breath.
Exhale for four or if it's too much for you for three or if you want to go more for five and exhale for the same number.
Just feeling that soft,
Smooth breath,
Long breath.
Continue a few more rounds,
Focusing on the counting and the sensation.
Forming the nervous system,
Igniting that vagus nerve to regulate the levels of stress in the body.
Brings healthy functioning to all of the organs.
Breathing in peace,
Exhaling peace.
One more breath like that.
You can relax the arms.
Just let the whole body rest,
Relax the breath.
Arms relax,
Hips relax,
Belly relaxes.
The forehead relaxes.
Just feeling any thoughts or emotions just drifting by as you continue to let go.
Come totally motionless.
Feeling how calming and balancing these breaths are.
Gently just going to bring the knees into the chest and just hold the knees into the chest and take a couple of deeper breaths down into the belly.
Feel the belly rising against the thighs.
Very good for anyone with constipation or any issues of the uterus.
Just breathing deeply down into the lower belly.
One more breath here.
As you're ready you can gently hold the thighs and rock backwards and forwards,
Come up to an easy seated position.
Spine nice and tall.
Just for a few breaths just feel that gentle yogic breath in the belly,
The ribs and the chest.
Softening on the exhale.
Relaxing the breath and just noticing how you feel right now.
Calming,
Grounding,
Awakening,
Supporting you as you move into your day.
Just do this a couple of times a day and you notice how you feel as you continue to practice.
Namaste.
May blessings.
